Sardines on Toast
Elevate your snack or light meal game with this simple yet sophisticated Sardines on Toast recipe, a timeless classic that combines bold flavors with effortless preparation. Featuring tender, protein-packed sardines canned in olive oil, served atop crispy slices of sourdough or whole-grain bread, this dish is finished with a touch of creamy butter, a bright squeeze of fresh lemon, and optional garnishes of parsley and chili flakes for an extra pop of freshness and heat. Ready in just 10 minutes, this savory treat is perfect as a quick lunch, satisfying snack, or elegant appetizer. Packed with omega-3s and vibrant Mediterranean-inspired flavors, Sardines on Toast offers the perfect balance of taste, nutrition, and convenience.
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Recipe Information
Ingredients
- 1 can (approximately 100g) sardines (canned in olive oil)
- 2 slices bread (sourdough or whole-grain preferred)
- 1 tablespoon butter
- 1 wedge lemon
- 1 teaspoon (chopped) fresh parsley (optional)
- 0.25 teaspoon red chili flakes (optional)
- 1 pinch salt
- 1 pinch black pepper (freshly ground)
Instructions
1. Set your toaster, oven, or skillet to medium-high heat. Toast the slices of bread until golden brown and crispy on the outside.
2. While the bread is toasting, open the can of sardines and gently drain the excess olive oil, leaving a small amount for flavor.
3. Once the bread is toasted, spread a thin layer of butter on each slice while it is still warm.
4. Arrange the sardines evenly on top of the buttered toast. Use a fork to slightly mash them down if desired.
5. Squeeze the lemon wedge over the sardines for a bright, tangy flavor.
6. Sprinkle chopped parsley and a pinch of red chili flakes over the sardines for an optional kick of freshness and heat.
7. Season with a pinch of salt and freshly ground black pepper to taste.
8. Serve immediately while the toast is warm and enjoy!
Nutrition Facts
Calories |
491 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.4 g | 33% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 843 mg | 37% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 2.2 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 7.4 mcg | 37% | |
| Calcium | 439 mg | 34% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 453 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
